Margaret Bowers

2/25/2016
Assessment #2
CVD Prescription
Carilion Clinic Cardiology New River Valley
Business Hours: Monday-Thursday 8:30 am 5:00 pm, Friday 8:30 am 4:30 pm
Address: 2900 Lamb Circle, Suite 301
Christiansburg, VA 24073
Phone: 540-731-7600
My Current Schedule w/ the Cardiac Rehab:
Monday: Internship from 8:30 am 6:00 pm in Pulaski
Tuesday: Internship from 9:00 am-12:00 pm in Pulaski, I would then drive to
the Carilion Clinic Cardiology b/c I have nothing else this day.
Wednesday: Class from 11:00 am 11:50 am, I then have my internship in
Pulaski from when I arrive there till close; so around 6ish
Thursday: Internship in Pulaski from 9:00 am 3:00 pm, Class from 4:00 pm
7:00 pm
Friday: Class from 11:00 am 11:50 am, Church group from 12:00 pm 12:
45 pm, I would then drive to the Carilion Clinic Cardiology b/c I have nothing
else this day.
Exercise Intensity Calculation: HR range for 40% and 60%
-220-21(age)=199
199 is an estimated max HR
-mHR-pulse
199(mHR)-56(pulse)=143
-143 = HR Reserved (HRR)
-143(HRR) x .4 = 57.2 143(HRR) x .6 = 85.8
-Pulse + Percent ~~ 56(pulse) + 57.2 = 113.2 &
56(pulse) + 85.8 =
141.8
So my heart rate should stay in the range of 113 to 142 during my workouts
Aerobic training:
Always begin each exercise with checking blood pressure and heart

rate
Warm up: (~15 minutes) walking on the treadmill at a rate of 3mph
w/ a 0% grade gradually increase to 4mph during this time
Cycling on stationary bike (main exercise):
o Resistance: 4
o Stay at a comfortable speed
o Cycle for 25 minutes
o While cycling make sure to breath never hold breath

Margaret Bowers
2/25/2016
Assessment #2

o RPE: Should stay b/w 11-13

Cool Down: (~10 minutes) walk at a rate of 3mph w/ a 0% grade for 5
minutes gradually work way to 0mph during this time, after stretch
Always end each exercise with checking blood pressure and heart rate
Mode: cycling (aerobic)
Intensity: RPE b/w 11-13
Duration: ~50 minutes
Frequency: minimum of 3-5 times per week
Progression: Increase heart rate, change mode, increase duration
and endurance at a gradual pace

*Cooling down and warming up help reduce risk of sudden heart

problems
Strength Training:
Exercise
Hip Raises
Dumbbell
Lunges w/ 5
pound weights
Band Pullbacks
Leg Press
Chest Press
Bicep Curl
Body Weight
Squats

Sets
2
2

Reps
12
6 each leg (12
total)

Rest
30 seconds
45 seconds

2
2
2
2
2

12
12
10
12
10

45
45
45
45
45

seconds
seconds
seconds
seconds
seconds

Mode: hand weights and machines

Intensity: RPE b/w 11-13
Duration: ~45 minutes
Frequency: 2-3 days per week
Progression: Increase resistance, reduce resting periods, add more
exercises

*Make sure cool down & warm up are included in this workout

Margaret Bowers
2/25/2016
Assessment #2

Hip Raises (doesnt require weight)

Dumbbell Lunges

Band Pullbacks

Leg Press

Margaret Bowers
2/25/2016
Assessment #2
Chest Press

Bicep Curl

Body weight squats

Calculations of max weight:
-Chest Press Max: 135 pounds
-Findings: 40%-60% of my max weight
-135 x .4 = 54

&

135 x .6 = 81

-40% = 54 & 60% = 81

-I would need to stay b/w 54 and 81 pounds during my Chest Press exercise
to stay within the recommended 40%-60%